Field Work & Hamstring Pulls

"warm-up to stretch, do not stretch to warm-up"- Vern Gambetta

"Flexibility of the hamstring is basically a non factor in hamstring pulls, it is dynamic hip flexibility that is important. You don't get that wallowing around on the ground in pregame stretch."- Vern Gambetta

The article on hamstring pulls written by Vern on his website (link to the right) should be passed around to every athlete you know. Here it is in full:

We have just started hamstring pulling season (AKA Major League Baseball
Season) So far in first two days of the season there have bee two hamstring
pulls. Do you ever wonder why? Is it the cold weather? No I don’t think so
although can be a factor at times. Are they out of shape? I hope not they have
spent six weeks in spring training getting game fit. Based on my observations
over the years here is my take on the hamstring pull situation in baseball and
for that matter other sports. Too much emphasis on static stretching in
warm-up. Warm-up to stretch, do not stretch to warm-up. Flexibility of the hamstring is basically a non factor in hamstring pulls, it is dynamic hip flexibility that is important. You don't get that wallowing around on the ground in pregame stretch. Lack of sufficient warm-up. The current rage in warm-up does not involve enough movement, way too much at walking tempo, you need to build the warm-up in a crescendo to top speed sprints. Another reason is too much emphasis on linear running mechanics, very little on turns. The hamstring is a transverse plane muscle that is stressed when running a curve and on deceleration. There is too much strengthening using non functional exercises in prone and supine positions. The solutions are simple, but require understanding muscle function and compliance to a program. More lunges in all planes, step-ups both low and high, more emphasis on running turns and at least two days a week of all out sprinting outside the game. It takes time and preparation with attention to detail. - Vern Gambetta

Reality Check time: go re-read that part on running curves & deceleration and think about how much time you spend in your program on those areas. Probably not enough is it?

Here's a great video on rapid-reponse (quick feet) movements. These kids are just creating movements as they go along. We should all be so smart to apply this methodology. Don't just follow, invent. Think outside the athletic box; push the limits of your movement ability. You might just surprise yourself. (Also, take notice of their arm swing movements and how much force you can generate from the arms. Movement comes from the whole body, not just your legs).

http://www.youtube.com/watch?v=nfR4DP6w8e4

Field Work:

• 10 mins throwing
• 10 mins dynamic stretching/mini band movement
• 10 mins medicine ball pillar strength work- standing throws (all types) squat-to-throw, squat-to-toss, etc. Focus on postural control and explosive core/hip/ass initiated movement with your weight underneath you.
• 10 mins rapid-response drills- quick feet movement drills.
• 15 mins long-response lateral movement drills- full-body maximum impact drills moving lateral.
• 15 mins long-response forward movement drills- full-body max impact drills moving forward

Anytime we took a water break we would immediately throw 20 backhands and 20 forehands in to practice throwing while fatigued.

Finished with a 3-ball football receiver drill. This drill can easily (and effectively) be used with disc's instead of footballs for ultimate training. It trains turning, deceleration, field awareness, and acceleration to full-sprint with constant catch (and throws if done with a disc) movements. Keep it as anaerobic as possible.

3-ball Drill:

Line up on right side of the field with thrower to your left that has 3 footballs with them. The 1st Route is a 3 yard slant across the field catching the ball (disc) at 8-10 yards to the opposite side side of the field from where you started. Catch the ball, tuck it for a second and drop it (for a disc you would catch it, plant, and throw back to the thrower). Immediately explode into 2nd Route which is a 12-yard out back across the field to the opposite sideline (you should be at about 12 yards already) catch the second ball, tuck & drop (or plant and throw with a disc). Immediately explosively transition into 3rd route which is a streak up the right side of the field. Catch the deep ball (or huck) at full sprint. Your partner now comes and meets you down at the end of the field and it's their turn to run and your turn to throw heading back the other direction. 3 explosive sprints all finishing with a catch with turn & decleration transitions. Sick.

Don't just work out...work out with a plan. If you're going to train put some thought into it. Focus on what you need to improve on and equal out imbalances. Your game will thank you for it.

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